Decline Smith Press
Strength · Beginner · Chest
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Machine
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Chest
Also works: Shoulders, Triceps
How to do it — Decline Smith Press
- 1Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
- 2As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- 3After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When the set is complete, lock the bar back in the rack.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
